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The Gluten-Free Diet
A gluten-free diet means not eating foods that contain wheat
(including spelt, triticale, kamut) rye, oats and barley. The foods and products
made from these grains are also not allowed. In other words, a person with
celiac disease should not eat most grain, pasta, cereal and many processed
foods.
Despite these restrictions, people with celiac disease can eat
a well-balanced diet with a variety of foods, including gluten-free bread and
pasta. For example, people with celiac disease can use potato, rice, soy,
amaranth, quinoa, buckwheat or bean flour, instead of wheat flour. They can buy
gluten-free bread, pasta and other products from stores that carry organic
foods, or order products from special food companies. Gluten-free products are
increasingly available in regular stores.
Checking labels for 'gluten-free' is important since many corn
and rice products are produced in factories that also manufacture wheat
products. Hidden sources of gluten include additives such as modified food
starch, preservatives, and stabilizers. Wheat and wheat products are often used
as thickeners, stabilizers and texture enhancers in foods.
The gluten-free diet is challenging. It requires a completely
new approach to eating that affects a person's entire life. Newly diagnosed
people and their families may find support groups to be particularly helpful as
they learn to adjust to a new way of life. People with celiac disease have to be
extremely careful about what they buy for lunch at school or work, what they
purchase at the grocery store, what they eat at restaurants or parties, or what
they grab for a snack. Eating out can be a challenge. If a person with celiac
disease is in doubt about a menu item, ask the waiter or chef about ingredients
and preparation, or if a gluten-free menu is available.
Gluten is also used in some medications. One should check with
the pharmacist to learn whether medications used contain gluten. Since gluten is
also sometimes used as an additive in unexpected products, it is important to
read all labels. If the ingredients are not listed on the product label, the
manufacturer of the products should provide the list upon request. With
practice, screening for gluten becomes second nature.
The Gluten-Free Quick Start Diet:
(as provided by the
Gluten Intolerance Group)
Allowed:
Rice, corn, soy, potato, tapioca, bans,
garfava, sorghum, quinoa, millet, buckwheat, arrowroot, amaranth, teff, nut
flours
Not Allowed In Any Form:
Wheat (durum, graham, kamut, semolina,
spelt), rye, barley and triticale.
Labels:
The key to understanding the GF diet is to
become a good ingredient label reader. The following ingredients should not
be consumed. They are derived from prohibited grains.
-
Barley
-
Malt or malt flavouring (can be made from
barley)
-
Malt vinegar (made from barley)
-
rye
-
triticale
-
wheat (durum, graham, kamut, semolina,
spelt)
Frequently overlooked foods that
may contain gluten:
Breading, coating mixes, panko
stuffing, dressing
broth, soup bases
thickeners (roux)
brown rice syrup
communion wafers
candy
herbal supplements
croutons
drugs & over-the-counter medications
flour or cereal products
nutritional supplements
imitation bacon
vitamins & mineral supplements
imitation seafood
pastas
marinades
processed luncheon meats
sauces, gravies
self-basting poultry
soy sauce or soy sauce solids
playdough: a potential problem if hands are put on or in
the mouth while playing with playdough or are not washed after use.
Distilled alcoholic beverages
and vinegars are gluten-free. Distilled proudcts do not contain any
harmful gluten peptides. Research indicates that the gluten peptide is too large
to carry over in the distillation process. This leaves the resultant liquid
gluten-free. Wines are gluten-free. Beers, ales,
lagers, and malt vinegar are made from gluten-containing grains and
are NOT distilled, therefore they
are not gluten-free.
Labels
A label that declares a complete list of ingredients is
safest. If you are unsure about a products ingredients, avoid it or find a
comparable product that is gluten-free. Labels must be
read every time you purchase food. Manufacturers can change
ingredients at any time. Some products remain GF for years while others do not.
You may verify ingredients by calling or writing a food manufacturer and
specifying the ingredient and lot number of the food in question. State your
needs clearly - be patient, persistent and polite.
If in doubt, go without!
If unable to verify ingredients or the ingredient list
is unavailable - DO NOT EAT IT. Regardless
of the amount eaten, it is not worth triggering your immune system and the
damage to the small intestine that occurs every time gluten is consumed, whether
symptoms are present or not. Individuals may have sensitivity reactions to foods
other than gluten.
Wheat-Free is not Gluten-Free
Products labelled Wheat-Free are not necessarily
gluten-free. They may still contain rye, barley-based ingredients that are not
GF.
Contamination in Food Preparation
When preparing gluten-free foods they must not come into
contact with food containing gluten. Contamination can occur if foods are
prepared on common surfaces, or with utensils that are not thoroughly cleaned
after preparing gluten-containing foods. Using a common toaster for gluten-free
bread and regular bread is a major source of contamination. Flour sifters should
not be shared with gluten-containing flours. Deep fried foods cooked in oil
shared with breaded products should not be consumed. Spreadable condiments in
shared containers may be a source of contamination. When a person dips into a
condiment a second time, with the knife (sued for spreading), the condiment
becomes contaminated with crumbs (e.g. mustard, mayonnaise, jam, peanut butter
and margarine).
Not All Adverse Reactions are Due To
Celiac Disease
Lactose intolerance, food sensitivities or allergies to
soy, corn or other foods or even the stomach flu, are common causes of symptoms
similar to Celiac Disease. Newly diagnosed celiacs may have trouble digesting
certain foods, especially fatty foods, until the small intestine has had a
chance to heal and start absorbing normally. If necessary, keep a diary of foods
eaten. Read labels, remember what you ate, and listen to your body.
Attitude is Everything
Like anything new, it takes time to adjust to the GF
diet. It is natural to mourn old food habits for a short time. Stay focused on
all the foods you can eat. Fresh fruits and vegetables are delicious and
healthy. Fresh poultry, fish, meat and legumes provide protein and are naturally
GF. Most dairy foods can still be enjoyed providing you are not lactose
intolerant. GF substitutes for foods commonly made with wheat are available at
health food stores and from GF food manufacturers. Try GF waffles for breakfast;
a sandwich on GF bread for lunch; and rice, corn or quinoa pasta for dinner.
Your new way of eating is very satisfying!
The GF diet is a lifelong commitment and should not be
started before being properly diagnosed with CD/DH. Starting the diet
without complete testing is not recommended and makes diagnosis difficult. Tests
to confirm CD could be inaccurate if a person were on a GF diet for a long
period of time. For a valid diagnosis, gluten needs to be reintroduced. Celiac
disease is an inherited autoimmune disease. Screening of family members is
recommended. Consult your doctor for testing.
Disclaimer:
The content on this website is not to be taken as medical advice. Consult with
your medical practitioner for all medical advice.
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